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Arms should be straight with a soft bend in the elbows. Bending at the elbows, lower weights just past your temples. The upper arm should remain still, perpendicular to the floor.
Curl the weights toward your shoulders in a hammer-like motion. Lower the weights with control and repeat." Complete four sets of 10 to 12 reps per arm with 60 seconds of rest between sets. 5 ...
Lie back on the bench under the bar, with your feet flat on the floor. ... Third Exercise: Isolation Triceps. ... JM Press, Skull Crusher, Lying Triceps Extension. Sets and Reps: 3 sets of 10 to ...
Inverted row. The inverted row is an exercise in calisthenics. It primarily works the muscles of the upper back—the trapezius and latissimus dorsi —as well as the biceps as a secondary muscle group. The supine row is normally carried out in three to five sets, but repetitions depend on the type of training a lifter is using to make their ...
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. Other muscles located in the back, legs ...
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.
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